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Category: Danza de Shiva

As we continue the process of fine tuning our practice we may notice that doing the usual patterns starts to become easier. When even combining movement of the legs with the variations of movements for both the horizontal and vertical arm patterns becomes very familiar, it is time to start adding a bit more complexity. How do you know that it has become quite easy for you? If you find yourself thinking about other times and places, like planning your day while you are practicing, you will benefit from spicing up the practice so that your repertoire of movements, your coordination and focus can expand as well.

Some thoughts on learning

Learning requires stepping into less familiar territory. This means that we will make ‘mistakes’, we may move the leg to step two instead of three or we may get confused. This is an indication that we are moving beyond our comfort, which is the pre-requisite to learn. Like with learning anything else, it is a journey of discovery, and messing up, is part of the learning process. As we continue trying, we eventually figure out how to get things to move according to the new pattern. Then we can refine our movements and start playing with different speeds. The video below offers one possible pattern for moving the legs, and whole body, in 3D space while we continue using the already familiar horizontal and vertical arm patterns. Of course you can make up other combinations of leg movements.

Dance of Shiva Movements of Legs across Space in 3D rotation

Right leg moves up and forward

Turn to your left

Left leg arcs in and back

Right leg up and back to match the left leg

There are four leg actions that can match the four positions of the arms to take you around into a complete 360 degree turn. As you repeat the same leg pattern you have a chance to also modify the arm movements, so in the first turn you can go with arms forward (1-2-3-4), on the second turn you can move your arms backward (1-4-3-2), the third turn you can have one arm moving forward (1-2-3-4) and the other arm moving backward (1-4-3-2) and for the final turn you can reverse the arms. Of course, you can also explore starting with the left leg.

Video

In this video you can see an example of playing with the leg pattern that turns you around in 3D space.

As you probably know you can create all possible variations to help you stay focused while you expand your coordination. Remember to modulate the internal narration and commentary to a minimum.

I hope that you enjoy your practice.

As usual, please remember that there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

The Dance of Shiva is a journey of expansion of our coordination, balance and ability to focus. When the patterns of Dance of Shiva become easy enough that we can think about something else while practicing, it is time to change the practice to continue expanding our coordination and processing capacity. We can move at a faster speed, we can change the pattern or we can add another level of complexity. Like in all aspects of yoga, rather than pursuing mastery, we are interested in engaging in mindful self-inquiry. A simple reason for this is to choose not to be stuck in doing things in only one way.

To add more complexity to the practice, the horizontal and vertical arm patterns can be combined with leg movements. Here is one basic pattern of leg movements.

Basic Leg Pattern 1:

Leg Pattern 1 Position 1

Leg Pattern 1 Position 2

Leg Pattern 1 Position 3

Leg Pattern 1 Position 4

Play with this pattern, moving forward from position 1 all the way to position 4 with each leg, then reverse the movements to go from position 1 to 4, then 3, 2 and returning to 1. The simplest approach could be to do the four variations of the arm movements combined with simple leg movements.

Combining Leg Pattern 1 with Horizontal Arm Movements

Dance of Shiva Horizontal Arms 1, Leg 1

Dance of Shiva Horizontal Arms 2, Leg 2

Dance of Shiva Horizontal Arms 3, Leg 3

Dance of Shiva Horizontal Arms 4, Leg 4

Of course, to add more options, the same pattern can be combined with the vertical arm pattern:

Combining Leg Pattern 1 with Vertical Arm Movements

Dance of Shiva Vertical Arms 1, Leg 1

Dance of Shiva Vertical Arms 2, Leg 2

Dance of Shiva Vertical Arms 3, Leg 3

Dance of Shiva Vertical Arms 4, Leg 4

Of course, the variations in arm movements can also be combined with changing legs and leg pattern direction. Since each leg pattern can be done in two directions, forward and back, then there are 2 movements with each leg, for a total of 4 movements. The leg movements then can be combined with the 4 directions in each of the arm patterns, vertical and horizontal. So that forward movement of the arms can be combined with forward leg movement. Then backward movement of the arms can be combined with the same leg moving backward. For the alternating movements, when one arm goes forward and the other arm goes backward, the other leg can go forward. Finally, as the arm movements are reversed the second leg can move forward.

Video

In this video you can see an example of playing with these two options in the Dance of Shiva

There are, obviously, many more ways to explore with these patterns as a way to playfully immerse in this inquiry. As usual, there is never a good reason to strain, struggle or self-judge. Just trying is a good way to quiet down the internal narration and commentary.

I hope that you enjoy these explorations.

Please remember that there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

One of the objectives in yoga is to become aware of what we are doing (in posture, movement, feeling, thinking and breathing), to clarify if we are actually doing what we think we are doing and also to notice if what we are doing (in posture, movement, feeling, thinking and breathing) is helpful or not helpful. In the process, we end up learning a lot about ourselves and about our reactions to what we discover. It is likely that we may want to stay in a familiar pattern because it is comfortable and also because it gives us a sense of accomplishment.

However, in order to expand our choices and abilities it is necessary to move beyond the familiar patterns. This can create a bit of discomfort as we try to navigate new territory, and that is where we get a chance to forge new paths, new connections and new insights. This is one of the reasons we want to try to move into learning new patterns in the Dance of Shiva. So, if during our practice we notice that we are thinking about other times and places, we are getting a signal that the horizontal and vertical patterns have become familiar enough and that it will be beneficial to explore new territory. For instance, we can try to combine the two patterns by doing one whole pattern first followed by the other pattern.

Here are two possible options to explore:

Horizontal Forward (1-2-3-4) followed by Vertical Backward (4-3-2-1)

Vertical Forward (1-2-3-4) followed by Horizontal Backward (4-3-2-1)

Horizontal Forward (1-2-3-4) followed by Vertical Backward (4-3-2-1)

Dance of Shiva Horizontal pattern position 1

Dance of Shiva Horizontal pattern position 2

Dance of Shiva Horizontal pattern position 3

Dance of Shiva Horizontal pattern position 4

Dance of Shiva Vertical pattern position 4

Dance of Shiva Vertical pattern position 3

Dance of Shiva Vertical pattern position 2

Dance of Shiva Vertical pattern position 1

Of course, We can also play with a second option:

Vertical Forward (1-2-3-4) followed by Horizontal Backward (4-3-2-1)

Dance of Shiva Vertical pattern position 1

Dance of Shiva Vertical pattern position 2

Dance of Shiva Vertical pattern position 3

Dance of Shiva Vertical pattern position 4

Dance of Shiva Horizontal pattern position 4

Dance of Shiva Horizontal pattern position 3

Dance of Shiva Horizontal pattern position 2

Dance of Shiva Horizontal pattern position 1

Options

What happens when we try to move at different speeds?

Video

In this video you can see an example of playing with these two options in the Dance of Shiva

As with other practices, staying with the practice may show us some of the habits we may have developed, like an attitude to be unwilling to try something new, or the reluctance to let go of what we have already achieved, or perhaps impatience that emerges when it takes us time to learn something, or maybe even our unwillingness to accept that we are not perfect. Whatever the case, can we try this exploration with gentle curiosity, without struggle and choosing not to judge ourselves?

If you like this practice, there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

Expanding Possibilities: Linking Horizontal & Vertical Movements

The Dance of Shiva leads us to keep expanding our skills and mental processing capacity. After learning the basic horizontal and vertical arm patterns, one way of growing our practice is by exploring movements that link each position in the Horizontal pattern to each one of the Vertical positions and vice versa.

Dance of Shiva Horizontal to Vertical Links

Horizontal 1 to Vertical

Horizontal 2 to Vertical

Horizontal 3 to Vertical

Horizontal 4 to Vertical

Dance of Shiva Vertical to Horizontal Links
Vertical 1 to Horizontal

Vertical 2 to Horizontal

Vertical 3 to Horizontal

Vertical 4 to Horizontal

This is an excellent way to become familiar with moving between the two sets of positions. This practice can be done starting with from the Horizontal or Vertical position and going to each one of the positions in the other pattern. You may enjoy practicing with a wide stance and flexing your knees as you connect the two positions. It can also be fun to try repeating each movement a few times.
As usual, we practice:

Without strain

Without struggle

Without self-judgement

Notice the effects of this change to your:

Attention

Concentration

Focus

Coordination

Video

In this video you can see a demonstration of these movements

If you like this practice, there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

The Dance of Shiva is one way of playing with very simple elements to help us expand possibilities from the seemingly simple and limited. In other words, the practice is a way to re-train our mind-body connections. Like in much learning, once we know the basics we start making changes to keep expanding the options we have. (You may review the basic positions and movements)

Movement Patterns

Remember that we can create 4 variations in the way we move our arms:

Both arms flowing forward (1-2-3-4-1)

Both arms flowing backward, (1-4-3-2-1)

Alternating arms: one arm flows forward (1-2-3-4-1) while the other arm flows back (1-4-3-2-1)

Reversing the previous alternation, so that now the other arm that was moving forward flows back (1-4-3-2-1) while the arm that was flowing back now moves forward (1-2-3-4-1)

We can explore deeper focus by varying the initial position from both arms at position 1 to one arm at position 1 and the other arm at position 2. We can follow the 4 movement patterns outlined above from the following 4 starting positions:

Since we know both a horizontal pattern and a vertical pattern we can explore all of these variations of the initial position for both the horizontal (as seen above) and the vertical pattern as seen below.

Video

In this video you can follow the combination of movements with all of the modified initial positions.

Like any other mindfulness practice, the Dance of Shiva works best when we try to feel clearly what we are doing and when we notice the effects in breath, body and mind. In addition, engage your emotional being by observing the process with little to no self-judgement.

Consider practicing these simple patterns with consistency until they seem quite easy and can be done slow or fast. As usual, trust that taking small manageable steps will provide benefits. When the practice gets easy enough that you can do them at different speeds.

Please remember that there is an excellent instructional DVD created by teacher Andrey Lappa at Pranamaya.com

The Dance of Shiva is a form of moving meditation rescued by Ukranian Yoga Teacher Andrey Lappa. The practice starts with two basic patterns, horizontal and vertical. Each pattern consists of 4 simple arm positions. In the Dance of Shiva the practitioner moves the arms between these four basic positions.

This practice is very helpful in cultivating

Attention, Concentration & Focus

Coordination

Expanded mental processing capacity

As usual, as we practice we:

Do what we can, not more, not less

Let go of all struggle, forcing and strain

Favor easeful and fluid movements

Horizontal Pattern

Throughout all the movements the palms of the hands try to remain facing up as if holding tea cups and trying not to spill. Also, each arm-hand avoids crossing the vertical mid-axis of the body.

The four arm positions for the horizontal pattern:

Dance of Shiva Horizontal pattern position 1

Dance of Shiva Horizontal pattern position 2

Dance of Shiva Horizontal pattern position 3

Dance of Shiva Horizontal pattern position 4

Arm Movements

We start with the simplest pattern, Forward pattern, moving from 1 to 2 to 3 to 4 and then returning to 1. Notice that this creates a horizontal spiraling motion. Just as in learning anything else, we start really slow to clarify all of the movements. For instance, we can try to ensure that the movements of the arms include harmonious movements of the shoulder blades.

Then we can explore a second pattern, Backward pattern, moving from 1 to 4 to 3 to 2 to 1. Gradually we can expand to a third pattern where one arm moves in the forward pattern (1-2-3-4) while the other arms moves simultaneously in the backward pattern (4-3-2-1). Notice that this pattern can be done alternating the arms, so that the arm that starts with forward pattern then performs the backward pattern.

Vertical Pattern

Throughout all the movements the palms of the hands try to remain facing outward as if pressing against imaginary walls to the sides. Similar to the horizontal pattern, each arm-hand avoids crossing the vertical mid-axis of the body.

The four arm positions for the vertical pattern:

Dance of Shiva Vertical pattern position 1

Dance of Shiva Vertical pattern position 2

Dance of Shiva Vertical pattern position 3

Dance of Shiva Vertical pattern position 4

Arm Movements

Just as we did with the horizontal pattern, we start with the simplest pattern, Forward pattern, moving from 1 to 2 to 3 to 4 and then returning to 1. Notice that this creates a vertical spiraling motion. We start with slow movements to clarify the pattern, and just as we did with the horizontal movements we favor movements of the arms that include harmonious movements of the shoulder blades.

Then we can explore a second pattern, Backward pattern, moving from 1 to 4 to 3 to 2 to 1. Similar to the horizontal pattern, we can expand to a third pattern where one arm moves in the forward pattern (1-2-3-4) while the other arm moves simultaneously in the backward pattern (4-3-2-1). Here as well the arms can alternate patterns.

Video

In this video you can see examples of the horizontal y vertical patterns combined in the Forward, Backward and Alternate patterns. You may also see an example of a leg movement pattern.

As with any other practice, after the practice take a moment to notice its effects. Sense the effects at the physical level through experiencing the sensations in your body. Also, notice the effects at the mental level, for instance, was the series of movements interesting enough to capture your attention so that you were not thinking about anything else? At the emotional level, were you able to practice without having to judge yourself when you got distracted or confused?

Consider practicing these simple patterns with consistency until they seem quite easy and can be done slow or fast. As usual, trust that taking small manageable steps will provide benefits. When the practice gets easy enough that you can do them at different speeds, it may be time to add variations to continue growing. For example, it can be fun to play with combinations of starting points, such as one arm starting at 1 and the other starting at 2 and following the patterns outlined above (both arms forward, backward, alternating).

If you like this practice, there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

I hope you find this practice enjoyable and that you share any questions and discoveries you make along the way.